Triceps Training: How to Target All Three Heads with Dumbbells

How to train all tricep heads with dumbbells?

To comprehensively train all three heads of the triceps brachii with dumbbells, select exercises that vary arm position relative to the torso, specifically incorporating movements where the arms are overhead, at the sides, and behind the body, ensuring full elbow extension and controlled movement.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. Its main function is elbow extension, straightening the arm. Understanding its anatomy is key to effective, comprehensive training.

Anatomy of the Triceps Brachii

The triceps consists of three distinct heads, each originating from a different point but converging to insert via a common tendon into the olecranon process of the ulna (the bony prominence of the elbow):

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Because it crosses both the shoulder and elbow joints, it assists with shoulder extension and adduction (pulling the arm back and towards the body), in addition to elbow extension. To fully activate the long head, exercises that place the arm overhead or behind the body are often most effective, as this pre-stretches the muscle.
• Lateral Head: Originates from the posterior surface of the humerus (upper arm bone), superior to the radial groove. This head is largely responsible for the "horseshoe" shape of a well-developed triceps and is heavily recruited in most elbow extension movements, particularly those performed with the arm close to the body.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This is the deepest of the three heads and is considered the "workhorse" of the triceps, being active in nearly all elbow extension movements, especially at the end range of motion and during slower, more controlled movements.

The Importance of Comprehensive Triceps Training

While all triceps exercises will engage all three heads to some degree, varying your exercise selection allows for optimal stimulation and development of each head. This leads to more balanced muscle growth, improved functional strength, and enhanced aesthetic development of the entire triceps muscle. Neglecting one head can lead to imbalances and potentially limit overall strength and size.

Dumbbell Exercises for Each Triceps Head

Dumbbells offer excellent versatility for triceps training, allowing for unilateral work, natural joint movement, and a variety of angles.

Long Head Focus

To effectively target the long head, choose exercises where the arm is elevated overhead or positioned behind the body, which pre-stretches the long head and increases its activation.

• Two-Arm Overhead Dumbbell Extension:
  • Execution: Sit or stand, holding one dumbbell with both hands, gripping the top end of the dumbbell with palms facing up, forming a diamond shape with your thumbs and index fingers. Extend the dumbbell overhead. Keeping your elbows relatively close to your head, slowly lower the dumbbell behind your head by flexing your elbows. Feel the stretch in your triceps. Extend your elbows to return to the starting position, squeezing the triceps at the top.
  • Rationale: This movement places the long head in a maximally stretched position, forcing it to contribute significantly to the extension.
• Single-Arm Overhead Dumbbell Extension:
  • Execution: Similar to the two-arm version, but performed with one arm at a time. This allows for greater focus on unilateral strength and can highlight any muscular imbalances.
  • Rationale: Provides similar long head activation to the two-arm version, with the added benefit of isolated unilateral work.

Lateral Head Focus

The lateral head is often emphasized with movements where the arm is close to the body, particularly with a pronated (palms down) or neutral (palms facing each other) grip.

• Lying Dumbbell Triceps Extension (Dumbbell Skullcrushers):
  • Execution: Lie on a flat bench, holding a dumbbell in each hand with a neutral grip (palms facing each other) or pronated grip (palms facing feet). Extend your arms straight up over your chest. Keeping your upper arms stationary and elbows pointing forward, slowly lower the dumbbells towards your temples or just behind your head by flexing your elbows. Extend your elbows to return to the starting position, focusing on squeezing the lateral head.
  • Rationale: This exercise strongly recruits the lateral head, especially when performed with strict form and controlled negative.
• Dumbbell Kickback:
  • Execution: Hinge at your hips, keeping your back straight and core engaged. Hold a dumbbell in one hand, with your upper arm parallel to your torso and elbow bent at 90 degrees. Keeping your upper arm stationary, extend your elbow fully, pushing the dumbbell straight back. Squeeze your triceps at the top, then slowly return to the starting position.
  • Rationale: While often over-cheated, when performed strictly, the kickback is excellent for isolating the lateral head and achieving a strong peak contraction. Focus on keeping the upper arm locked in place.

Medial Head Focus

The medial head is the deep workhorse and is active in nearly all triceps movements, especially those that allow for a full, powerful lockout. While harder to isolate completely, exercises that emphasize controlled movement and full extension will effectively engage it.

• Close-Grip Dumbbell Press:
  • Execution: Lie on a flat bench, holding a dumbbell in each hand. Bring the dumbbells together above your chest, touching them if possible, with a neutral grip. Lower the dumbbells slowly towards your chest, keeping your elbows tucked close to your body. Press the dumbbells back up to the starting position, focusing on pushing through your triceps for the lockout.
  • Rationale: While also engaging the chest, the close grip and emphasis on elbow extension heavily recruits all triceps heads, with significant involvement from the medial head, particularly during the lockout phase.
• Dumbbell Floor Press (Close Grip Variation):
  • Execution: Lie on the floor, holding a dumbbell in each hand with a neutral grip, dumbbells touching above your chest. Keep your elbows tucked in. Lower the dumbbells until your upper arms touch the floor. Press the dumbbells back up, focusing on triceps activation.
  • Rationale: Similar to the close-grip bench press, this variation provides a natural stopping point, limiting shoulder involvement and putting more emphasis on the triceps' ability to extend the elbow. The controlled nature of the movement benefits medial head activation.

Sample Dumbbell Triceps Workout

Here's a sample workout incorporating exercises for all three heads:

1. Two-Arm Overhead Dumbbell Extension: 3 sets of 8-12 repetitions (Long Head)
2. Lying Dumbbell Triceps Extension (Skullcrushers): 3 sets of 10-15 repetitions (Lateral Head)
3. Dumbbell Kickback: 3 sets of 12-15 repetitions per arm (Lateral Head)
4. Close-Grip Dumbbell Press: 3 sets of 8-12 repetitions (Medial/Overall Triceps)

Adjust sets and repetitions based on your fitness level and goals. Aim for a total of 9-12 effective sets for triceps per week, spread across 1-2 sessions.

Key Training Principles for Triceps Development

To maximize your triceps growth and strength with dumbbells, adhere to these fundamental principles:

• Proper Form Over Weight: Always prioritize correct technique. Poor form not only reduces triceps activation but also increases the risk of injury, especially to the elbow joint.
• Full Range of Motion (ROM): Ensure you're extending your elbows fully at the top of each movement and achieving a good stretch at the bottom (where appropriate for the exercise). This engages more muscle fibers and promotes greater development.
• Controlled Tempo: Avoid swinging the weights. Use a controlled eccentric (lowering) phase (2-3 seconds) and a controlled concentric (lifting) phase. This increases time under tension, a key driver of hypertrophy.
• Progressive Overload: To continue making progress, you must gradually increase the challenge over time. This can be done by increasing the weight, repetitions, sets, reducing rest time, or improving technique.
• Mind-Muscle Connection: Actively focus on contracting your triceps throughout the movement. Visualize the muscle working to improve activation.
• Recovery: Allow adequate rest between triceps sessions (48-72 hours) for muscle repair and growth. Ensure sufficient sleep and nutrition.

Common Mistakes to Avoid

• Flaring Elbows: Allowing elbows to flare out excessively during extensions reduces triceps activation and puts undue stress on the shoulder joint. Keep them relatively tucked.
• Using Momentum: Swinging the dumbbells or using body English to lift the weight disengages the triceps and makes the exercise less effective.
• Incomplete Extension: Not fully extending the elbow at the top of the movement limits the contraction, especially for the medial head.
• Neglecting the Eccentric Phase: The lowering (negative) portion of the lift is crucial for muscle growth. Control it.
• Overtraining: The triceps are a smaller muscle group and are often used as secondary movers in chest and shoulder exercises. Be mindful of total volume to avoid overtraining and allow for recovery.

Conclusion

Training all three heads of the triceps with dumbbells is highly achievable and essential for balanced arm development. By understanding the distinct functions of the long, lateral, and medial heads, and strategically selecting exercises that manipulate arm position and emphasize full elbow extension, you can effectively stimulate each component. Incorporate a variety of overhead, lying, and pressing movements, maintain strict form, and apply principles of progressive overload to build strong, well-defined triceps.